Fitness Challenge Day 83

Posted by on March 29, 2014

Warm-Up

Take a brisk five minute walk or jog in place for two minutes.

Lying Crossover Knee Stretch

Side Lunge with Side Reach

Lunge & Rock

 

Cardio Intervals Workout "A"

(For each exercise, do the following: 20 seconds of the exercise, then rest 10 seconds. Repeat until you have done it six times. Then rest 30 seconds before you move to the next exercise.)

 

Football Sprints: Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto...

 

Frog Jumps: Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto...

 

Prisoner Jumps : Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto...

 

Ice Skaters: Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto...

 

Lunge Jacks: Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto...

 

Squat Jacks: Do it for 20 seconds full out as hard as you can.  Rest 10 seconds.

Repeat the 20 seconds on/10 seconds rest, five more times.

Rest 30 seconds after you are done six rounds, then move onto the cool-down.

 

Cool-Down

(Hold each stretch for 30 seconds on each side.)

Lying Single Knee Crossover & Shoulder Stretch

Seated Wide Leg Side Bend

Hip Flexor Lunge

 

Disclaimer: Always contact us if you are unsure about how to perform a movement. By attempting the workout above, you are assuming any and all risk that comes with exercising on your own, without trainer supervision. Always make sure you are cleared for exercise by your family physician.

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